First, get the truth about your food intake, calorie intake, protein intake, etc. Write down what you eat. Do that for every thing that goes in your mouth for 7 days. Log it on Fitday.com or with an app. Don’t tell me it’s too hard. It’s probably the easiest thing you can do to lose fat. It’s a lot easier than losing another 10 pounds because your diet keeps failing you!

And now second, to gain muscle...Jim Wendler says one of the best ways to get more calories and build more muscle is to have a protein shake after every meal. That makes sense.